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Women well-being is for the woman who knows that exercising and eating well will make you happier and stronger (even if after-work runs can really suck). We know that looking and feeling good are interconnected, that fad diets aren't effective, and that a sustainable lifestyle is crucial to achieving any goal. And we also know that life can be stressful since there's never enough time, but balance is achievable (with a little help).

Prone extension

By 21:52 ,

This Pilates exercise counteracts the affects of sitting at a desk all day by balancing the spine with extension.

Target: The spine, upper back, core and arms

How to

1. Lay on your stomach with the feet hip-distance apart. Have the arms in front of you with the hands on the ring and the head relaxed down 

2. Exhale and press the ring down, lifting into extension of the spine. Inhale to lower back down. Keep the legs relaxed and make sure to create an even c-curve through the back

Tip: Press the pubic bone into the mat and draw the abdominals to the spine 

Reps: 8-10

Peta Serras, Polestar Pilates instructor; Photography: Benjamin McCloghry

NEXT: 6 yoga moves for back pain>>

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